Is a nine-to-five schedule keeping you from exercise? Too much sitting is bad for your heart and spine health. So get off your seat and make the following activities a part of your daily routine.

Tap the Toes!

Unleash the inner dancer in you by tapping your toes on the floor under your desk. Want a harder move? Use the office trashcan to your advantage. Stand in front of it and keep on tapping your toes on its edge, alternating your feet – true it’s more conspicuous, but undoubtedly an effective way to burn a few more calories.

Take the Stairs!

Why take the elevator when you can do a big favor to your heart by simply using the staircase? Speed up when climbing down. Take two steps at a time while climbing up. The rewards? You can burn two to three times more energy than walking at a brisk pace.

The Desk Squat

Squats are an excellent exercise for your core muscles, especially for those of your lower body. All you need to do is stand with your feet together, away from the desk. Bend the knees in a way so the thighs can rest parallel to the ground. The posture is almost like sitting in an invisible chair. Now raise your arms straight up or towards the computer screen. Hold on for 15 seconds and release. Repeat four to six times for the best result.

Stand Up

Yes, you heard it right – stand up whenever you can and burn calories. Long periods of sitting may lead to obesity, and worse still, may increase your risk for diabetes and cardiovascular diseases. Standing, on the other hand, accelerates your daily caloric expenditure.

Wall Sit

Wall sit exercise can give you a stronger heart and improved blood pressure, plus beautifully toned limbs. Stand with your back against the wall. Now slowly slide your back down the wall until the thighs are parallel to the floor. Hold on for 30 to 60 seconds. For extra burn, try it with crossed legs.

Where there is a will, there is a way. If you really want to live a healthy and active life, you really can without turning your schedule upside down. Simply incorporate some activities in your workday routine. Convert your work station into a health-station with these cool ideas.